Separate stretching training?

Hi,

Since I am in the overall process of intensifying my training again,
I have repeatedly been advised by some gymnasts and JMAers that
I should reserve one hour a week only for stretching exercises of all kind,
rather than stretching after each training session (which is something that I, honestly, tend to skip).

Would you experts here second that recommendation,
or do you think it's not a good idea?

I've been told that the recovery time for stretching is much longer than regular exercise, and apparently there's studies floating around suggesting stretching 1 or 2 times a week to be equally as beneficial as 4 times, for example, so after once or twice you're not really doing anything.

Personally? I did PNR stretching on my hamstrings 4 days in a row and got more 'flexible' each time. Apparently that's the stupid way of doing it, I'm told.

Edit: Don't do it before your training because it'll increase risk of injury; if you're generally skipping stretching [yeah, I hate doing it too] then maybe having a dedicated 'unavoidable stretch time' at least once a week might mean you stretch more often and get better results. Do you foamroll etc as well?

Lord Krishna said: I am terrible time the destroyer of all beings in all worlds, engaged to destroy all beings in this world; Of those heroic soldiers presently situated in the opposing army, even without you none will be spared.Bhagavad Gita 11:32

Don't do it before your training because it'll increase risk of injury

Stretching before you train increases risk of injury ?? I can't agree with that. Stretching at the end is very good, but stretching before, IMHO, is vital to prevent injury. Pretty much all the times I've hurt myself grappling has been because I didn't stretch and warm up enough first.

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Originally Posted by beardedtaco

Stretching before you train increases risk of injury ?? I can't agree with that. Stretching at the end is very good, but stretching before, IMHO, is vital to prevent injury. Pretty much all the times I've hurt myself grappling has been because I didn't stretch and warm up enough first.

It is currently a hot topic as to pre-stretching and whether it is a good or bad idea. On the PT course I did last year, it was mentioned that pre-stretching could increase risk of injury.

Personally, I never pre-stretch for any of the sports I do but I do make sure I am adequately warmed up.

In regards to stretching before training, I've found that I agree with the studies that indicate that static stretching isn't helpful before hand, and can lead to injury. I generally warm up, move everything through an unstretched range of motion (to pop everything into place where necessary) and then do some dynamic stretching specific to the training. I save static stretches for post workout and off days.

I would have to throw my vote to the side that says you SHOULD stretch before working out. Many of my injuries happen when I don't stretch particular muscles, such as my back, and stretching before definitely gives me an increased range of motion for many exercises before I begin training. I almost always make sure I am warm before stretching though. Cold streching is a bad idea.

I went from having very poor flexibility (acute angle splits) to painless full splits which I still have at 31. I wouldn't be surprised if science figures out that everything I did was incorrect, but this is what worked for me:

1) I believe in dynamic stretching for getting your body loosened up before practice, but I believe in static stretching for when you are actually trying to increase your flexibility.

2) I stretched 6 days a week, at least a solid hour each day and my flexibility improved very quickly--basically 7 months to go from acute angle to full split. Once you get your flexibility, however, you don't need to put even 1/10th of the effort into maintaining it. Nowadays I only do serious stretching 4x a week for 15 minutes and, guesstimating, I'm probably only 2% less flexible than I was at my peak.